CrossFit Twenty Pound Hammer – CrossFit
Weightlifting
A: Strict Press (5×5 or 5×8-10; @30×1)
AKA Military Press
Metcon
B: Tailpipe (Time)
5RFT each:
250m row
KB front rack hold (53/35/hand)
Row while your partner holds two KBs in the front rack position. 5 burpee penalty on the spot (both partners) if KBs leave the front rack position before the 250m row is complete.
